WHY SHOULD YOU EAT MORE FIBRE?

All high-fibre foods help to trim fat off the hips & thighs. Dietary fibre whisks away excess oestrogen from the body, and oestrogen is well known for directing fat towards your thighs and hips. Do your legs & butt a favour…..increase your fibre intake today.

EXAMPLES

Apples:
Inexpensive and easily available source of fibre. As with other fruits and veggies with edible peels, eat your apple whole. The peels are an important source of fibre and nutrients. One medium apple (with peel!) has 4.4 grams of fibre.

Pears:

There’s a reason that parents give babies stewed pears when they’re stopped up, one medium pear has 5.5 grams of fibre, which definitely goes a long way towards getting things moving again.

Broccoli:

A cup of chopped raw broccoli has 2.4 grams of fibre, along with a huge dose of vitamin C and vitamin K. If you’re cooking it, don’t overcook — steam or saute until it’s bright green, and leave a bit of bite to help maintain some of the fibre and nutrients.

Carrots:

Along with being a great source of beta carotene, carrots are a source of fibre. A 100 gram serving of raw baby carrots has 2.9 grams of fibre, and a half cup of cooked carrots has 2.3 grams.

Spinach:

Throw a handful of sweet-tasting baby spinach in your smoothies to get some extra fibre, along with an iron boost. A bunch of raw spinach has 7.5 grams of fibre.

Quinoa:

This is technically a seed, not a grain. It’s a great source of fibre with 5.2 grams in a one-cup (cooked). It’s also a source of protein, with 8.1 grams per cooked cup. If you haven’t tried this super-food yet, now’s the time!

Legumes:

Many global cuisines are rich in legumes, and for good reason: they’re a great fibre source and also provide a vegetarian source of protein. For example, quick-cooking red lentils have 4 grams of fibre per half-cup serving, before cooking. Next time you go out for Indian try the dal instead of a meat dish, you’ll get the same flavours but with more fibre and less fat.

Flax Seeds:

Flax seeds are great because they contain both soluble and insoluble fibre, and our body needs both kinds. One tablespoon serving of ground flax seeds has 1.9 grams of fibre. Try adding a teaspoon of ground flax to your oatmeal or cereal in the mornings.

If you pre-grind your flax, or buy it ground, keep it in the fridge. Grinding releases the oils from the seeds.
Chia Seeds:
These tiny seeds have 10.6 grams of fibre per ounce, and the gel coating that forms around them when they come in contact with liquids helps move waste through your digestive tract. Try adding chia seeds to your yoghurt and leave them for ten minutes to gel before you eat it.

Whole Grains:

In order to be a good source of fibre, grains must be in their whole, unprocessed form. The big issue with grains is in their processing. In the refining process, the bran is removed, leaving a product that doesn’t have the fibre content. For example, cooked long-grain brown rice has 1.8 grams of fibre per 100-gram serving, while the same amount of cooked long-grain white rice has just 0.4 grams.

Find your favourite Fibre foods and start today.